4/30/16

CrossFit 65/69 – WOD

Metcon

Metcon (Time)

With a partner complete

Three rounds of:

Row 1000 meters

50 Burpees

50 Box jumps, 24/20

200 Double Unders

One partner works at a time.

Split reps however you want

Going in order

4/29/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×4-6@ 70-85%)

Superset with 8-10 BB Push Press

Metcon

1000m Row (Time)

Max Effort 1000m Row
You will do 3x1000m Row with a 5-10min rest between reps. Record your fastest time. Spend time rolling and stretching between reps.

Finisher

Metcon (No Measure)

3 Rounds:

10 Goblet Split Squats

20-30 Calf Raises on Plate

4/28/16

CrossFit 65/69 – WOD

Metcon

Metcon (Weight)

Clean Complex:

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

4/27/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Quwaab Walk Relay

Weightlifting

Front Squat (5×4-6 70-85%)

Super set w/ 8-10 Pendlay Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

3 Thrusters (135/85)

5 Box Jumps (30/24)

Finisher

Metcon (No Measure)

3 Rounds:

30sec Bar Hang

10-15 Reverse (Supinated) Grip Band Pull Aparts

4/26/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

KB Touch Races

Metcon

Metcon (Weight)

5x Snatch Complex:

2 Heaving Snatch Balance

2 Full Snatch Drops

Metcon

Metcon (Time)

Beach Bod Day:

7 Rounds:

10 Barbell Bicep Curls (65/45)

10 Dips Between Boxes

10 Abmat Situps

10 DB/KB Side Raises (50+/30+, each side)

Finisher

Metcon (No Measure)

Group Smash and Stretch.NOT OPTIONAL !!!

4/25/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Partner 3 legged races!

Weightlifting

Overhead Squat (5×4-6 @70-85%)

Superset with BB Bench Press 5×8-10

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

5 Chest-to-Bar Pullups

10 Hang Snatches (95/65)

20 Double Unders

RX+ (135/85, Ring Muscle ups)

Finisher

Metcon (No Measure)

3 Rounds:

10-20 Russian Twists w/45lb

10-20 GHD Situps

4/23/16

CrossFit 65/69 – WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

4/22/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×4-6 @70-85%)

Superset w/ 8-10 BB Shoulder Press

Metcon

Deadlift (15min to find a 5 rep max)

Pair every set w/ 2 depth jumps. You can only count your heaviest set of 5.

Finisher

Metcon (No Measure)

3 Rounds:

30sec Bar Hang

10-15 Hammer Curls

4/21/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

KB Touch and Go Races

Metcon

Metcon (Weight)

5x Clean and Jerk Complex:

2 Hang Power Clean

2 Hang Squat Clean

Metcon

Metcon (AMRAP – Rounds)

20min E5MOM:

30 Unbroken Wall Balls (20/14)

30 Double Unders

4/20/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Mini Band Warmup

Weightlifting

Front Squat (5×4-6 @70-85%)

Superset w/ 8-10 Bentover BB Rows

Metcon

Metcon (2 Rounds for reps)

12min EMOM:

1 Killer Sprint

5 Handstand Pushups

THEN!!!!

2min AMRAP of KB Swings (50+/30+)
The first EMOM is scored in “Round 1” and the second AMRAP is scored in “Round 2”

Finisher

Metcon (No Measure)

3 Rounds:

5-10 Single Leg Bench Squats (each leg)

5-10 DB Single Leg RDL’s (each leg)